If you find yourself incessantly checking your social media apps, it may be time for a digital detox or a mental health check-in. With over 5 billion people using social network sites worldwide, our modern culture has shifted to a state of constant connectivity. And, cautions Dr Abongile Makuluma, a psychiatrist practising at Netcare Akeso Milnerton, that is not always a good thing.
She notes that in the context of our information-driven society, where many of us are constantly available to friends, family, colleagues and our community, there is a risk of little-known, unwanted effects on mental health.
“This is especially true for those of us who not only use social media platforms for personal connections but are also connected 24/7 for work. What if there comes a time when that constant connection to everyone gets too much? What about those who simply cannot ignore their phones and screens to take a break?
“How do you disconnect when there’s that persistent fear that you’re missing out on the latest posts in each group? In a work culture that normalises being connected for extended periods, how do we know when it’s time to disengage and put our devices down? If there’s a compulsion to escape to social media platforms for a heightened sense of belonging or to unnecessarily check in for work well past our hours of employment, it may be time to pause and take a critical look at the damage our excessive social media use may be causing.”
Dr Makuluma says it’s important to realise that when social media use negatively affects our relationships, work, physical, mental or emotional health, it’s time to step away.
“If you live in an ‘always-online’ environment, there could come a time when other social and emotional aspects of your life suffer. The downside of using social media for workplace communication is that there is often pressure to ‘be there’. Rightly or wrongly, you may feel that if you’re not seen to be engaged all the time, you may be less valued by your managers. This could cause real feelings of inadequacy. But if you’re always on call in the workgroup, where will you find your work-life balance? How can you detach from work stress if something work-related is always popping up as a message on your phone? We have to find ways to opt out of being always available for workgroup conversations,” she suggests.
Dr Makuluma is quick to stress that when time spent on social networks impacts mental wellbeing, or if a person feels unable to function without social networks, help is available. “Therapy can help people cope and overcome distress, improve their functioning and foster personal growth. If a person can’t function well without social network sites, we can work on strengthening their emotional and mental coping mechanisms, interpersonal connectedness and belonging. We can also work on improving areas like social competence and communication skills, helping them find their intrinsic worth, establishing a
healthy balance in their life and strengthening their support systems.”
How can I regulate my use of social network sites and apps?
“Remember the adage, ‘everything in moderation’. If this means limiting your social media time, this is an individual process, and you need to set boundaries to regulate use and be accountable for upholding them. You could ask a family member to remind you to put your device away, for example. In the work context, consider establishing your boundaries when you enter a workplace. If you’re already locked into being available all the time on your work social media groups, you’ll need to communicate to your team or manager that you need to take time out when you are not at work. No one is needed every hour of every day. It is simply not possible to function optimally like that.”
Dr Makuluma urges anyone who feels overwhelmed by the influence social network sites have on them or their inability to opt out of them to seek assistance. “Sometimes we just need help to recognise why we are so drawn to them for the sense of social validation and belonging they provide, whether in a personal or professional capacity. No one needs to feel uncomfortable about reaching out. It’s exactly what mental health practitioners are here for.”
Do I need a social network site detox?
“A social network site detox allows a person to take a step back from all the ‘noise’ and to have more time available to increase meaningful in-person social engagement. They can also use the time to develop new hobbies, reflect on where they are and want to be, and see how their quality of life evolves without social media use,” explains Dr Makuluma.
“Social network sites include apps like WhatsApp which are often unavoidable in our daily functioning. They’re used as a communications platform for schools, at work, within families, and between friends.”
She suggests you should probably take a closer look at your usage and its effect on your life if you:
- have tried before to cut down without success
- get angry when others complain about how much time you spend on them
- feel guilty about your use, or
- use social media at inappropriate times, for example at work.
How long should I detox for?
Some people say it takes 21 days to form a new habit, but it varies and usually takes longer in practice, says Dr Makuluma. “It’s not a straight path to change behaviour. People may ‘relapse’, returning to their past behaviour. So, the answer is, ‘as long as is needed’.” It’s important that after experiencing the benefits of a break, people need to learn to engage with social network sites in a healthy way.
“The benefits should always exceed the costs, and the use of social network sites must not negatively affect quality of life,” she notes.
Am I addicted to social media?
Although the term ‘social network site addiction’, is often used, it does not officially exist in psychiatric diagnoses. Dr Makuluma warns, however, that studies have shown that up to 49% of adolescents exhibit behaviours resembling an addiction to social networks.
“With an addiction, the brain chemical dopamine spikes and this sense of reward or excitement can drive us to seek out the same effect again and again. This is how we are drawn in by social media sites; we experience the heady instant gratification we crave as we scroll through and see the likes, positive reactions and validation on our posts.”
Seven warning signs
Dr Makuluma says the strong cravings to use social network sites (SNS) echo the hallmarks of addiction disorders and may include:
- Using SNS for longer than you're meant to
- Wanting to cut down or stop but not managing to
- Cravings and urges to use SNS
- Not managing to do what you should at work, home, or school because of using SNS
- Giving up important social, occupational, or recreational activities because of SNS use
- Needing more time on SNS to get the effect you want
- The development of withdrawal symptoms, which can only be relieved by using SNS.
Ends
References and further reading:
About Netcare Akeso
Netcare Akeso operates a network of private inpatient mental health facilities and is part of the Netcare Group. Netcare Akeso provides individual, integrated and family-oriented treatment in specialised inpatient treatment facilities, as well as certain outpatient services, for a range of psychiatric, psychological and substance use conditions. Please visit www.akeso.co.za or contact [email protected] for further information.
In the event of a psychological crisis, call 0861 435 787, 24 hours a day for emergency support. Psychiatrist consultations can be made through Netcare appointmed™, online at www.netcareappointmed.co.za or by calling 0861 555 565.
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